If you want to build muscle
along with functional strength, you need to incorporate bodyweight
exercises in your workout routine. I'm not just talking about pushups
and sit ups though; those are high rep, low resistance workouts that
don't do a whole lot to build muscle.
The next 5 exercises are
examples of high tension workouts that you will probably only be able
to do for between five and ten reps, for the most part.
1- Chin ups/ Pull ups
This is a great bodyweight
exercise for building up the biceps and lats. Once you have the form
down, shoot for 15 reps, going slowly and making sure you don't lose
your form. Try for at least 50 chin ups throughout the week.
2- Inverted Row
You can do an inverted row
bodyweight workout using rings, a bar, ropes, or, if you have them,
suspension straps. They're a fantastic work out for adding mass and strength to
your middle and upper back and shoulders.
If you really want to ramp
up the difficulty, try doing the inverted row with only one foot on
the bench, or try with both feet in the air if that's not enough of a
challenge.
3- Muscle ups
These things are beasts. You
do a muscle up by first doing a chin up, and then hoisting your
entire body over the bar until you can lock your elbows. This is a
difficult bodyweight exercise to really master, but once you can get
5 reps or so in a row you're going to look really impressive.
4- Handstand Pushups
We've talked about several
different variations of pushups on this blog before, but the
handstand pushup is one of the best for functional shoulder strength.
Seriously, your shoulders will get ripped once you do enough of
these. Use a wall for balance if you need to.
5- Rope Climb
And finally, number 5, the
rope climb. The goal with this exercise is to climb a thick rope
using only your hands. Ideally the rope should be about 20 feet long,
but it may have to be shorter depending on what you have to work
with. For overall core fitness, this is one of the best exercises available.
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